- 7 hours ago
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🛠️
LifestyleTranscript
00:00Welcome back.
00:14I hope you feeling good.
00:15I'm feeling good.
00:17We're going to warm up.
00:18We're going to get loose.
00:19We got cardio on core today.
00:21You know we can't start without you.
00:23The crew back here is waiting on you.
00:25Oh, yeah.
00:26You ready to go get it?
00:27Oh, yeah.
00:28We can't start without you.
00:29Make sure you bring your energize because you're going to need it for this cardio on core.
00:33Yeah, we're going to need that shit.
00:34Let's go get it.
00:35Hey, y'all know what it is.
00:37We got four moves, 30 seconds each, all right?
00:40We got a reverse lunge, cross body reach.
00:43You're going to go into reverse lunge and make sure you stretch it out.
00:46We're going in three, two, and one.
00:49Reverse lunge, cross the body.
00:52Make sure both knees are 90-90.
00:54You stretch that arm all the way through.
00:56I want you to stretch, open up.
00:59You're going to feel your hip flexors open up.
01:01You're going to need to really stretch and get those legs to loosen up for this cardio portion
01:06that we're going to get into.
01:07Right after that, we're going to strike that core.
01:11We're going to work that core.
01:13We got a single leg RDL in five, four, three, two, one.
01:19So you're going to balance on one leg.
01:21You're going to go down, touch the ground, drive that knee up.
01:23Switch legs in between.
01:25Make sure you stretch that hamstring.
01:28Get it loose.
01:29Get the body going.
01:31Oh, with the headband again, my brother.
01:33Fifty shades of gray, baby.
01:35Fifty shades of gray by the end of this workout.
01:37Drive that knee all the way up.
01:40Good.
01:40Keep going.
01:42Really, guys, loosen up because your legs are going to feel it.
01:46Oh, yeah.
01:47We got a sumo squat in three, two, one.
01:51Key to this.
01:51Point your toes all the way out.
01:52Drive that butt down low, okay?
01:55Point your toes out about 45 degrees.
01:57Really sit into that pocket.
01:59And when I say pocket, it's this right here.
02:02This is the pocket keeping your chest up.
02:04All right?
02:04Stay up.
02:06Stay engaged.
02:07Get that glute to be engaged.
02:10Squat.
02:10You're already shaking your head.
02:13We need to do this.
02:13I know.
02:14I just know it's coming.
02:14We got side lunges in three seconds.
02:19In three, two, one.
02:22I just want you here.
02:23Step.
02:25Side lunge.
02:26Step.
02:26Open up those adductors in between your thigh.
02:30Really need to loosen up.
02:32It's going to open up your groin.
02:34And we're going to move, baby.
02:36You got to smile on your face, too.
02:37I'm smiling now.
02:38I'm nervous.
02:39That's a man fresh right there.
02:40That's nervous energy.
02:41Good.
02:42Keep going.
02:43Ten more seconds.
02:44So we have three rounds, okay?
02:46We're going hard.
02:48Real hard.
02:49And at the end of those rounds, we're going to work on our core.
02:52All right?
02:53You guys stop in three, two, one.
02:57And stop.
02:58First move.
02:59First move on the menu, we're going to do a two-inch run.
03:03You're right here.
03:04But I'm going to call out switch.
03:07When I call switch, I want to see you pop those hips, turn in one direction.
03:12Then you're going to alternate to the other direction, as I call it.
03:15But you do not move unless I say switch.
03:19Okay?
03:20But you're going to be hearing that two-inch run the entire time until I call it out.
03:24All right?
03:25I want you to move those arms.
03:27And three, two, they're ready.
03:30Let's go.
03:31Right here.
03:32Get them up, baby.
03:32Keep it there.
03:33Keep it there.
03:34Keep it there.
03:35Switch.
03:38Switch.
03:40What Mama Bear is doing, she's staying her shoulders here,
03:43only popping those hip disassociation from the upper body.
03:46Switch.
03:47Shoulders are still facing forward.
03:49Switch.
03:51Switch.
03:52Hot feet.
03:53Switch.
03:54Oh, shit, wrong way.
03:57Switch.
03:58You're halfway there.
03:59We got one minute to work, baby.
04:00Man, one minute.
04:01Switch.
04:01What?
04:02But you're halfway there.
04:04Yeah, it's burning.
04:05It's already burning.
04:06Switch.
04:07Hot.
04:08Move those feet.
04:09Hot.
04:09Slow feet don't eat.
04:10Hot feet.
04:11Switch.
04:11Right there.
04:12Hot feet, just like that.
04:13Switch.
04:14Good.
04:14Almost there.
04:16Switch.
04:16You got 15 seconds left.
04:18Let's get this running.
04:19Switch.
04:20Intensity is brewing.
04:21Switch.
04:22Whew.
04:23Switch.
04:24Keep that chest forward on the switch.
04:25Switch.
04:26And three, two.
04:28Cool it down.
04:30Damn, dog.
04:30Cool it down.
04:31All right.
04:32We got 30 seconds to cool off, and I'm going to show you the next move.
04:35We got a skater knee drive.
04:36So we're going to go into a skater.
04:38Make sure those shoulders track over the knee.
04:40As you go up, pop that knee up.
04:43Switch back on the opposite side, and you're going to do the same thing.
04:46So I'll give you a live preview of it.
04:49Here, drive.
04:51Drive.
04:52All right?
04:53We've got one minute of work in three, two, one.
04:58Let's go, team.
04:59Switch.
05:00Drive that knee up.
05:02Drive that knee up.
05:03Yes, man, man.
05:05Drive that knee high.
05:07That's good, brother.
05:08Every time as you go up, I want you to drive that knee.
05:11Get that knee up.
05:12Give me a good lateral bound.
05:14As he's pushing in this lateral bound, he's driving his knee up, hovering that back foot.
05:20Make sure he hovers his back foot.
05:22Never touch the ground.
05:24And he drives his knee all the way high.
05:26So many.
05:27You see that leg is never touching the ground, that back foot.
05:29He's landing soft.
05:31He's looking like a pro already.
05:33Let's go, Tyree.
05:35You see that now?
05:3620 seconds.
05:37Explode.
05:38Pace yourself, guys.
05:39At home, pace yourself.
05:41Work, because we got two more rounds of this after, okay?
05:44So really pace yourself this first round.
05:47Ten seconds left.
05:49Mama Bear said, I ain't pacing myself.
05:51I'm going all the way in.
05:52All day.
05:52In five, four, three, two, and stop.
05:58Good.
05:58I'm on this, Sarah.
05:59Next move we got.
06:00We're going to do a crossover vertical jump, okay?
06:02So you're going to set up in an athletic position.
06:05I want you to take that outside thigh, bring it across the midline of your body.
06:10Untuck that back leg.
06:12You're going to repeat the same thing on the opposite side.
06:15But then when you get here, you're jumping straight up.
06:18So it's here, here, jump.
06:21Every time you cross, push off, set, and jump.
06:24We're starting in three, two, one, right here.
06:29Cross it, push off, set, explode.
06:33As you explode, make sure you land soft.
06:36I want to see you hike that knee up and go across the body.
06:40Good.
06:41Get up.
06:42Good.
06:44The only thing that's moving is her hips.
06:47Her chest is going to stay forward the entire time.
06:50Good.
06:50Stay up.
06:50Stay up.
06:51Stay engaged.
06:52As she pushes off, she's stopping on the dime, changing direction.
06:58Good.
06:59Tyrese, keep me that good spacing.
07:02I want you to come here a little bit more spread as you land, okay?
07:07Wider, wider, wider on your jump.
07:09Wider foot placement.
07:11That's it.
07:12That's it.
07:12You got 15 seconds.
07:14Good.
07:15We pushing.
07:16Almost there.
07:17We going.
07:17Keep pushing.
07:18Where you at, sir?
07:19Keep pushing.
07:19Keep pushing.
07:21Good.
07:21In five, four, three, two, stop.
07:27Woo.
07:27Good job.
07:28Woo.
07:30Oh, we got to switch lunge.
07:32I want to show you this one.
07:34We're going to call it out, okay?
07:36But I want you to start in a lunge, a low lunge position.
07:40Right arm up or your left arm up, but it needs to be opposite of your knee, okay?
07:44As I call out switch, you jump, you stay low, you find your balance, and you find it and
07:51stick that land, okay?
07:52So the only time you jump is when I say, what?
07:55Jump.
07:56Switch.
07:58Happens every time.
07:59Bro, he's tired, bro.
07:59All right, guys.
08:00We're starting down low.
08:02In three, two, switch.
08:07Go.
08:10Come on, sir.
08:11Did you mess up?
08:12Shit.
08:13Switch.
08:14Switch.
08:15Legs already shaking, man.
08:19Switch.
08:20Like jello or noodles?
08:22Chicken.
08:22Shit.
08:23You can't say chicken.
08:24I'd do this at fried.
08:25You would jump for the chicken.
08:26It would be tiring.
08:27Stay low.
08:27Stay low.
08:28Switch.
08:30Go.
08:31Switch.
08:32I need you to be focused.
08:34Switch.
08:35Switch.
08:36Switch.
08:37How you feel?
08:38Oh, man.
08:39Ooh, legs burning.
08:41Keep those knees bent at 90, okay?
08:43Switch.
08:44Laying soft.
08:45Damn, dog.
08:47Switch.
08:48Quasit.
08:49Get that ass lower.
08:50Lower?
08:51Uh-huh.
08:52Chicken.
08:54Got Manny.
08:55Switch.
08:5615 seconds left.
08:58Come on.
08:59Switch.
08:59Come on.
09:00I'm joking.
09:01And three.
09:02Come on.
09:02Two.
09:03Where we at?
09:03Switch.
09:04That 15 scared you.
09:06And stop.
09:07Sick.
09:08That was scary.
09:09Not nice.
09:11We got an L bound, okay?
09:13So we're going to alternate with this one.
09:15You're going to hike your weight on one side.
09:17You're going to go into that lateral bound.
09:19But this time, instead of going back in this direction, we're going to open it up into an L shape.
09:26A ladder.
09:27And then, once you land here, we're alternating back.
09:31So it looks like this.
09:33Push off.
09:34Here.
09:35Here.
09:35Push.
09:36You know what it is.
09:37Say death.
09:38Let's go get it.
09:39And three.
09:41Two.
09:41I'm on you, Tyree.
09:42You on me?
09:43And go.
09:45Good.
09:46Open it up.
09:47As you go through the same principle, I want you to make sure those shoulders are tracking
09:52over your knees.
09:53I need you to bend a little more.
09:54A little more.
09:54There you go.
09:55Make sure your shoulders tracking over your knee.
09:58See?
09:59As Tyree's going, he has more leverage the lower he gets.
10:02The lower he gets, the more balance he's going to have.
10:05All right?
10:06Let's keep up with the same pace.
10:09Good.
10:09Keep up now.
10:11There you go.
10:12Good.
10:13Keep staying engaged the entire time.
10:16Keep staying engaged.
10:18Manny said he's going a little faster.
10:21That's all good.
10:21Got off balance.
10:22That's all I'm doing.
10:2220 seconds.
10:23Go up a little higher.
10:25Good.
10:25Go up here.
10:26There you go.
10:27Good.
10:28Now go there.
10:30He's going for height.
10:31Guys, you got 10 seconds.
10:32Can you keep going for height?
10:34He's going up.
10:35He's pushing up the entire time.
10:37And five, four, three, two, stop.
10:42Almost killed you there, Mama Bear.
10:44Not yet.
10:44Oh, I was moving somewhere.
10:46Grab your lube, okay?
10:47We got our hopscotch, okay?
10:49So when you grab your lube, I'm going to grab a heavier one.
10:53Okay?
10:53I'm going to grab the blue boy.
10:55This is the heaviest.
10:56Make sure there's no holes in it, okay?
10:59Now, you're going to put this around your calves, okay?
11:03You're going to stay low the entire time.
11:05All I want you to do is jump up, stick the land on one, alternate on the other.
11:10As you jump, this is balance that I'm looking for.
11:14Kick that foot back.
11:15Don't kick it high.
11:17Kick it back like hopscotch, okay?
11:20All right, guys.
11:21I want you to stay low.
11:22And three, two, jump.
11:25Kick it back, stick.
11:27Stay low the entire time.
11:28Stay low this entire time.
11:31You're going to feel your glutes on fire.
11:36Remember, this is a glute exercise and balance.
11:43Stay on top, okay?
11:44Keep your lube's on.
11:45Make sure the safety's there.
11:47Let's keep going, mama.
11:48Let's keep going, mama.
11:49Show these boys that you are badass.
11:52That's right.
11:52Show these boys that you fucking shit up today.
11:55What are you at, Sarah?
11:56That's it.
11:56Come on, Tyree.
11:57Come on, Sarah.
11:58Keep up with Sarah, Tyree.
12:00Dance and make her dance.
12:01Are you home?
12:03Keep up with Sarah.
12:03Ah, fuck.
12:04I'm going to keep preaching it.
12:06Mama of three whooping ass every fucking day.
12:09She get up and she show up.
12:11She could be sleeping on her couch right now,
12:13but she here working her ass off.
12:15You got 10 seconds.
12:16That's why I don't have room.
12:17Keep it going.
12:18Fuck this 10 seconds.
12:18If you feel like you're being lazy today,
12:21you should be inspired by Sarah.
12:23And three, two, stop.
12:26Keep those loops around you.
12:28But this time, I want you to bring it up to your thigh, okay?
12:31All right?
12:32Quick exercise.
12:35We got a side shuffle.
12:37I want you to stay low.
12:38Keep it right here.
12:40Keep your feet engaged the entire time.
12:42I want you to go to a shuffle three times.
12:45Push right back, okay?
12:47Here.
12:48One.
12:49Push every time.
12:51Those hands up for defense.
12:53All right?
12:53In three, two, go.
12:56Right here.
12:58Don't let anybody buy you.
12:59Right here.
12:59You're locking them up the entire time.
13:01As you go left to right, right to left,
13:03I want to make sure you're locking that ass up right here.
13:08Stay here.
13:09Hands up.
13:10Protect the passing lane.
13:12In basketball, that's protecting the pass.
13:15Somebody's going to drop a pass at the bottom.
13:17Your hands are there for a nice little bucket and a steal.
13:21Good.
13:21Keep going.
13:22Stay there.
13:24Stay there.
13:25Push.
13:25Good, warrior.
13:26Y'all need to stay warm, stay engaged.
13:30Now, back to more basketball.
13:33When we would do it, we would slap the ground.
13:36Let them know.
13:36Edge!
13:37Ha!
13:37Your ass ain't going nowhere today.
13:39Slap the ground, team.
13:40Yeah!
13:41Ha!
13:42Hit the ground.
13:43Fuck.
13:44You got 10 seconds left.
13:46Come on.
13:47Good.
13:48Work.
13:48Good.
13:50Keep going.
13:50And then five, four, three, two.
13:55Yeah!
13:56Slap the ground.
13:57Ha!
13:57You guys got a 30-second break.
13:59Grab that water right now.
14:00We're going to repeat it all over again, okay?
14:03Grab that water.
14:05Woo!
14:06Are you feeling it?
14:08Because I'm feeling it.
14:09I'm pumped.
14:10Are you ready?
14:11Oh, shit.
14:12How you feel?
14:13I feel bad, man.
14:14You feel good?
14:14I hurt.
14:15Hell no.
14:15Boy, that was just the first round.
14:17I ain't lying to you either.
14:17That was just the first round.
14:18We're getting started all over again with our two-inch run in five seconds.
14:23All right?
14:25And three, two, go.
14:28Right here.
14:29Remember, we got one minute.
14:31Switch!
14:31We don't do nothing else but the switch.
14:34Switch!
14:35Hey!
14:36Tap those feet.
14:37Tap those feet.
14:39Go!
14:41Somebody messed up.
14:42Did you mess up?
14:43Switch!
14:45Stay engaged.
14:47Fucking late.
14:47Get those feet to move.
14:49Switch!
14:51Switch!
14:52Switch!
14:54Come on, Tyree.
14:55Come on.
14:55I need you to lock in, all right?
14:56I got you.
14:57Uh-huh.
14:57I got you.
14:58I need you to lock in.
14:58Come on.
14:59Switch!
15:00That's it.
15:00Come on.
15:01Switch!
15:01I need you to tap into that grit right now.
15:04There's something called grit.
15:05Switch!
15:06Good.
15:07Switch!
15:08We're almost there.
15:09You got 15 seconds to keep switching those hips.
15:13Switch!
15:13Yeah.
15:14Switch!
15:15You got 10 seconds right now.
15:17Keep going.
15:17Keep going.
15:18You got five seconds.
15:19Start now.
15:19Switch!
15:20Come on.
15:23Switch!
15:23And stop.
15:24Great job.
15:2630 seconds.
15:26Grab your water.
15:27We got those skater knee drives.
15:29Those skater knee drives.
15:30Oh, man.
15:31When I get a little tired, my words get twisted.
15:34But let me show you what we got, okay?
15:35So lateral bound in that skater.
15:38Drive that knee up.
15:39Make sure that back foot never touches the ground.
15:43Team, we're getting going in 15 seconds.
15:45What?
15:45Grab your energizer.
15:47All right?
15:47In 10, 9, 8, 7, 6, 5, 4, 3, 2, and right here.
15:59Let's go.
16:00Drive it up.
16:01Stay low.
16:02Make sure those shoulders track over your knees.
16:04I'm going to say it till my face turn blue.
16:07I need you to stay low.
16:09Keep your shoulder over your knees.
16:11That's going to help you generate velocity to go up.
16:14That's going to keep you locked in the entire time.
16:17Good.
16:18Stay low and controlled.
16:22I want to see your leverage.
16:24I want to see your balance.
16:2650 shades of gray.
16:28Good.
16:28Make sure that foot floats.
16:31Guys, you got 30 seconds.
16:33Keep going.
16:34Make sure that back leg floats.
16:36We ain't stopping.
16:38Manny, I'm on your ass, baby.
16:39I'm here.
16:40I'm working, baby.
16:41We come for destruction, baby.
16:43Good.
16:44You're almost there.
16:45You're almost there.
16:46Keep going.
16:46You got 10 seconds remaining, Manny.
16:49What are you going to do with your last 10 seconds?
16:51I'm working, baby.
16:51You're going to quit.
16:52I don't know.
16:53You got five seconds left.
16:54What are you going to do on your five seconds?
16:56And stop.
16:57Great job.
16:59Great fucking job.
17:00You did amazing.
17:01Now we got our crossover to our verticals, okay?
17:03So same thing.
17:04Cross.
17:05Cross.
17:05Get that ass up.
17:07All right?
17:07Grab some water right now.
17:08Grab your energize.
17:10All right?
17:11You're going to need your energize this entire time, baby.
17:14I'm willing.
17:14We're going to get started in 15 seconds.
17:16Hands off the knees.
17:18That's a sign of weakness, Mama.
17:20No weakness.
17:20No weakness today.
17:21We're going in five.
17:23This is cruel.
17:24Four.
17:25Are you ready?
17:25Three.
17:26What did I sign up for?
17:27And let's go, team.
17:29Cross.
17:30Get that ass up.
17:31Stay low.
17:32Land soft.
17:34As you jump, I want you to land soft.
17:38I don't want to hear anything.
17:40Land soft.
17:41This is a change of direction.
17:42If you want to learn how to run faster, you want to learn how to change direction faster,
17:47you need to improve those hips.
17:48Your hips will dictate who you are as an athlete.
17:52If you can't turn your hips fast enough, you're not working on your hips.
17:56You're not generating explosiveness.
17:57You are halfway there.
17:59You're halfway there.
18:00Are you switching those hips?
18:02Are you driving that knee forward?
18:04Are you bringing it across your body?
18:06Get your ass up.
18:07Stay low, baby.
18:09Tyree, you're fatiguing out, so get that ass lower.
18:11Oh, take a second and get back at it.
18:14Good.
18:1415 seconds left.
18:15Kill it.
18:15That's it.
18:18You're almost there, killer.
18:20I know you want to quit.
18:21Quit on yourself.
18:22Hell no.
18:22Exactly.
18:23What this is?
18:23You got five seconds, killer.
18:25Four, three, two.
18:28Good job.
18:30Good job.
18:31Shit.
18:32We're going to stay low on that switch lunge.
18:34Okay?
18:35I've got that switch lunge.
18:36We're not changing until I say switch.
18:39Okay?
18:40Until I say switch.
18:41Grab your water.
18:42You got 10 seconds to get back into it.
18:45Killers, are you ready?
18:47Are you ready?
18:48Are you ready?
18:49And five, four, three, two.
18:54Let's stay low right here.
18:56Oh.
18:58Hold this out.
19:00Switch.
19:03All I hear is breathing.
19:05Come on.
19:06Switch.
19:07Come on.
19:09Stay low, guys.
19:11That's it.
19:12You hear that?
19:13You hear all that breathing?
19:15Switch.
19:16Switch.
19:17Switch.
19:19Switch.
19:20Switch.
19:21Switch.
19:22Hold it.
19:23We're not messing around this round.
19:25I want you to fucking dig deep right now.
19:28Switch.
19:29We ain't fucking around today.
19:32Keep that chest up.
19:33Switch.
19:34Manny, get that chest up.
19:36Oh, you're dogging that.
19:38Stay right here.
19:40Uh-huh.
19:40What does this work to you?
19:41I'm hurting, Coach.
19:41You hurting?
19:42I'm hurting, Coach.
19:42But what's in you?
19:43You got grit, right?
19:44I got everything.
19:44Stay up, baby.
19:4610 seconds.
19:47Hold it.
19:47Switch.
19:49My man.
19:49We on.
19:50Stay up.
19:51Come on, Manny.
19:52It burns.
19:53Only five seconds, baby.
19:55And switch.
19:56Way to go hard.
19:58And stop.
19:59Hands off the knees, killer.
20:00I lied.
20:01This is going to hold me up.
20:02You going to hold me up?
20:02Good job.
20:03We got an L-bow.
20:05Manny, I want you to take a little break on this one, okay?
20:07If you're hurting, if you feel like you can't go, take a break.
20:11Join us halfway in.
20:13We're going to still be working.
20:14Here's our L-bow.
20:15Turn directions.
20:17Remember, here, here.
20:19All right?
20:19In three, two, one.
20:22And go.
20:24Mama Bear ain't stopped yet.
20:26Nope.
20:27I told you, you got to keep up with this warrior.
20:30Come on now.
20:31She's a mother of three.
20:33Well, yeah.
20:33Who ain't making no excuses?
20:35Manny came back because he wants it.
20:38How bad do you want it?
20:40Bad.
20:40Are you sitting your ass on the couch right now taking this off because you think you can't complete this?
20:46Put your head into it right now.
20:48Get your mind into it.
20:49Come on.
20:49There's something called grit.
20:51You're halfway there.
20:52Show me how much grit you have.
20:54That grit is when you just black out and you zone in and you give it everything that you have.
20:59When you didn't think you had it.
21:01That is what I'm looking for.
21:02That is what's going to separate the good from great.
21:06That's what separates the good from great.
21:08The grit.
21:09Let's do it.
21:10You got 10 seconds remaining.
21:12Uh-uh, mama.
21:12I need you to go somewhere.
21:14Get me somewhere.
21:15Track those shoulders over your knees.
21:17There you go.
21:18In five, four, three, two, and stop.
21:23Good job.
21:25Grab your loops.
21:26All right?
21:27Wipe yourself down.
21:29Chug your energize right now.
21:30We got our hopscotch, okay?
21:32Chug it.
21:33Chug it.
21:35Chug it.
21:36It's okay to chug it.
21:38We could do a chug contest, all right?
21:40Let's do it.
21:43Hopscotch.
21:44Stand low.
21:45This is a little break, okay?
21:47Less strenuous on the body.
21:49In five, four, three, two, and jump.
21:54Stick.
21:55Hold it.
21:55Stay low.
21:56This is a nice little break on that body.
21:59Break for who?
22:00Ooh, this is a break for you.
22:01All right.
22:02This is what we call an active break.
22:07Right there.
22:08Stay low.
22:09Keep your legs wide.
22:10The wider we are, the more you're going to engage that core, the more you're going to engage that glute, okay?
22:16So when you're here, you're balancing.
22:19Your glutes being activated.
22:20It's engaging that core.
22:22Stay tight.
22:23Stay tight.
22:25Let's work it.
22:26I'm working with you.
22:27You're more than halfway done, okay?
22:30Keep going.
22:31Stay low.
22:32Stay low.
22:34Stay low.
22:35Stay controlled.
22:36Stay committed.
22:38You got 15 seconds.
22:40Keep going.
22:40Come on, dog.
22:41Uh-huh.
22:43This is too easy.
22:44Ten seconds.
22:45I got blue.
22:46This is too easy.
22:47My definitions are different.
22:48You got five seconds.
22:50Stay easy to me.
22:50Three, two.
22:52Come on, dog.
22:53Good.
22:53And stop.
22:55Good.
22:56We're locking them down.
22:57Remember, we got our side shuffle.
22:59Uh-huh.
23:00I need you to lock them up.
23:02Make sure you pull that band over your knee.
23:04We're getting started.
23:05And five, four, three.
23:08Hands off.
23:10Let's go.
23:12Push right back.
23:13Stay low.
23:14Push right back.
23:15Locking it up.
23:16Oh, what, what, what, what, what?
23:19Of course.
23:20We slapping that ground.
23:22Every time, team.
23:23Slap that ground.
23:25We like the...
23:26All defensive player, coach.
23:28All defensive year.
23:30All defense.
23:31All defense, baby.
23:32James Harden defense.
23:34Uh-uh.
23:34We ain't doing no James Harden defense.
23:36No.
23:37We got Kawhi defense.
23:39Wow.
23:40Stay up.
23:40Stay locked.
23:41Stay locked.
23:42You're halfway there.
23:44Mama Bear ain't stopped.
23:46When you slap the ground, try to keep that head up.
23:49Manny, keep going, baby.
23:52Open those hips up wider so you can get that butt down.
23:55Good.
23:5615 seconds left.
23:57Keep going at home.
23:59Slap that ground.
24:00If your neighbors are asking what you were doing, just tell them you was playing defense.
24:04You was locking it up.
24:05And five, four, three, two.
24:10Stop, killer.
24:12Good job.
24:13Grab some water.
24:14Take that break, okay?
24:16Take that break.
24:17Grab some water.
24:18Take your break because you need it.
24:20You need it.
24:21Got me pumped up.
24:23I'm out here.
24:25You got me wanting to throw up.
24:27I'm walking around in my loops.
24:29I don't want to take them off.
24:30All right.
24:31We got our two-inch run.
24:32We're going to get started in 10 seconds, okay?
24:34You got another round?
24:35Uh-huh.
24:35That 30 goes by quick.
24:37I need you to get locked and loaded, okay?
24:39In three, two, one.
24:43Right here.
24:45Switch.
24:47Switch.
24:49Switch.
24:49Look at the crazy eyes.
24:51Switch.
24:52That's what I'm going for, the crazy eyes.
24:54Somebody who thought they couldn't do it, but she's doing it.
24:56Switch.
24:58Switch.
24:59Slow feet, don't eat.
25:00Nope.
25:01Tyrese, slow feet, don't eat.
25:02I ain't eating anything because these motherfuckers ain't moving.
25:04Uh-huh.
25:05Switch.
25:07Switch.
25:09Take a break.
25:10Watch this.
25:11I'm going to show you what grit looks like.
25:13Keep going, team.
25:15How bad do you want this?
25:17Let's get money.
25:18Let's go get it.
25:19Get down.
25:20Switch.
25:21Switch.
25:23Switch.
25:24That's the heart of a lion.
25:26Switch.
25:2615 seconds left.
25:28That's what I call grit.
25:29Give me that grit.
25:30Switch.
25:31Keep going, team.
25:3310 seconds left, team.
25:35Switch.
25:36Right here.
25:37Switch.
25:39And stop.
25:41Great job.
25:42Way to show me your grit.
25:43All right?
25:44Good.
25:44Now we got our skater knee drive.
25:46Sarah Bear.
25:47Yep.
25:47Come up front.
25:48Show these boys how it's done.
25:49Oh, come on.
25:50Uh-huh.
25:51Daddy's out of this one.
25:51Uh-huh.
25:53Sarah Bear is going to show you how it's done.
25:55Yeah.
25:55We're going to get started.
25:57Let's go, Sarah.
25:58In five, four.
26:00Okay, coach.
26:01Three, two, go.
26:04Here.
26:05Drive up.
26:06Switch.
26:06Drive up.
26:07Thanks, coach.
26:08Looking good, coach.
26:10Looking good, coach.
26:12Yeah.
26:13Yeah.
26:14Drive that shoulder over the knee.
26:16Explode.
26:17I am absorbing down low.
26:20I'm going up high.
26:21Sarah Bear.
26:22What?
26:23You look good, girl.
26:24You want your spot back?
26:25Keep it great, girl.
26:27Yes.
26:29Miss Sunshine.
26:30Show these boys how it's done.
26:32Come on, Sarah.
26:32You got 30 seconds left.
26:34Drive up.
26:35Keep going.
26:36Ah, shit.
26:37Sarah Bear.
26:38What?
26:38I'm proud of you.
26:39Not only am I proud of you, everybody that's watching this is proud of you.
26:43Yeah, yeah.
26:43Because you ain't stopped.
26:45Good.
26:45I'm almost there.
26:46Drive it up.
26:47You're almost there.
26:48No, I'm just there.
26:4815 seconds.
26:50I need you to keep up.
26:52Oh, 10 seconds, baby.
26:54Coach, come get your spot back.
26:56Uh-huh.
26:57Stay up.
26:585, 4, 3, 2, stop.
27:05Woo!
27:0630 seconds.
27:0830 seconds.
27:08Crossover.
27:09Vertical jump.
27:11Outside.
27:12Push.
27:13Outside.
27:13Leg.
27:14Push.
27:15Set your feet wide.
27:17Explode.
27:18Land soft.
27:20Set your feet wide.
27:21Right here.
27:22Push.
27:25Land soft.
27:26You got 10 seconds.
27:28Okay?
27:29Hands off the knees.
27:31It's a sign of weakness.
27:32And 5, 4, 2, 1.
27:39And go.
27:40Push.
27:42Stay low.
27:43Here.
27:45Here.
27:45Stay low.
27:47Ha.
27:48Ha.
27:48I want to see your hips turn.
27:50Keep that chest up.
27:52Good.
27:52Sit that butt down.
27:53Spread your feet wider.
27:54That keeps your balance.
27:56Spread your feet wider.
27:57Keep your balance.
27:58If you are having a hard time changing directions, take a break.
28:02Come back.
28:03Come charged.
28:05Loaded.
28:06Stay low, Tyree.
28:07Stay low.
28:08Get lower.
28:08Come on.
28:09Come on.
28:09There it is.
28:10There it is, my brother.
28:11Come on.
28:12Yeah.
28:13You see how you're changing that direction?
28:15You're almost there.
28:17Change that direction.
28:19That's it.
28:20You got 20 seconds left.
28:21Keep it going.
28:23Tyree, wipe it off.
28:24Shake your legs and get back in it.
28:26Wipe it off.
28:27Shake your legs.
28:28You got 10 goddamn seconds right now to go be great.
28:30Come on.
28:31You got 5 seconds to be great.
28:35Keep moving.
28:363, 2, stop.
28:39Take the break, Tyree.
28:40I want you to join us later.
28:42Grab water right now.
28:43Grab your energize right now.
28:45We got our switch lunge.
28:46And I'll call out.
28:48Shake them legs.
28:49My legs are burning.
28:51I understand what they're going through.
28:53I understand what you're going through.
28:55This shit is fucking hard.
28:57Right?
28:58But we're changing the mindset right now.
29:00We're getting started.
29:01In 5 seconds.
29:03Are you with me, team?
29:05I'm right here.
29:05Let's go.
29:06Are you with me?
29:07In 3, 2, switch.
29:10Switch.
29:12Sit up.
29:14Find a fixed point.
29:15Maybe look.
29:16Look at your ceiling.
29:17Look at the chandelier.
29:18Switch.
29:19That way, they'll keep your chest up.
29:21That way, it won't make you lean forward.
29:23Switch.
29:24Oh, wow.
29:25I didn't know I had that.
29:26And my breakfast are with you.
29:27I didn't know I had that chandelier.
29:29Oh, yeah.
29:30Isn't that chandelier nice?
29:31Hey.
29:32Hey, that is close.
29:33Oh, wow.
29:34Switch.
29:35Come on.
29:36Switch.
29:37Switch.
29:39Switch.
29:39You're halfway there.
29:40Keep both knees bent.
29:42Come on, dog.
29:44Switch.
29:44Where are you at?
29:45Stay engaged.
29:47Switch.
29:48Ah, shit.
29:49Be ready to kill.
29:50Switch.
29:51Be ready to assault the day today.
29:53Switch.
29:54Come on.
29:54Start your day off grinding.
29:56Switch.
29:57You're almost there.
29:58You got 10 seconds left to be great.
30:00Switch.
30:02Switch.
30:043, 2, switch.
30:07Good job.
30:08Take the break.
30:09Grab water.
30:09Grab water.
30:11We got our L bounds.
30:13Manny, I need you to stay up, brother.
30:16Want to know why?
30:18Because we ain't got the job done yet.
30:20Stay on your feet.
30:21Ooh.
30:22We right here.
30:23If you can't go wide, this is okay.
30:26All right?
30:27We're going in five, four, three, two.
30:34Right here.
30:35Go.
30:36Stay here.
30:36If you can't go for distance,
30:38I just want you to stick the land.
30:40Stay low.
30:41Okay?
30:42Stick the land.
30:43When I say stick the land, I stuck the land.
30:46I didn't do this.
30:47Okay?
30:48Stay low.
30:50The lower you are, the more leverage you're going to have,
30:51the more control you're going to have.
30:53Okay?
30:53Guys, get lower.
30:54Good.
30:55Good job, Manny.
30:57You're showing grit, baby.
30:59You're showing grit.
31:00Keep showing that grit.
31:02You are more than halfway there.
31:04So keep showing that grit.
31:07Stay here.
31:08Stay engaged.
31:10This is not easy.
31:12Hell no.
31:13This ain't easy.
31:14If it was easy, this wouldn't be for,
31:17this wouldn't be the right program for you.
31:19Nope.
31:20If this was easy, I didn't do justice for you.
31:23Well, motherfucker, this shit, you got hard to shit.
31:25You got 10 seconds.
31:26You got 10 seconds to keep fighting.
31:28Nah, easy.
31:29Stay low.
31:30Five, four, three, two, one.
31:36Damn, man.
31:36I saw you about to touch your knees.
31:38Why didn't you?
31:39Because I'm not a quitter.
31:40You're not a quitter, but that's not what it is.
31:42That's a sign of weakness.
31:43Weakness.
31:43Grab your loops.
31:44Grab your loops.
31:46Put them around.
31:47Make sure they go around your thigh.
31:48Not your thigh, your calf.
31:51Because after, you're going to put it around your thigh.
31:53And then we're right here.
31:54My legs are shaking.
31:55Without hopscotch, I want you to balance, okay?
31:58Balance.
31:59Stay low, okay?
32:01In five, four, three, two, go.
32:07Stay here.
32:08This is your active break.
32:11Right here.
32:12Stay low.
32:14Stay low.
32:15You need a second?
32:16There is nothing wrong with doing this.
32:19Then coming right back to it.
32:20See, I'm going to tell you that.
32:20Okay?
32:21If you need to take that second because it's killing you, keep going.
32:24But guess what?
32:25I'm going right back in because I got goals too, all right?
32:28This is my workout for the day.
32:30I don't plan on working out at all for the rest of the day.
32:34Stay right here.
32:35You're halfway there.
32:36You're halfway there.
32:38Stay low.
32:39Go.
32:40Keep going.
32:41This one feels better, doesn't it?
32:43Hell no.
32:44No?
32:45No.
32:45Oh, this shit hurts.
32:47Oh, it hurt?
32:48You know what I feel better?
32:49This.
32:50That feels better?
32:51That feels better.
32:52That feels better.
32:52Quitting.
32:53All right, all right.
32:53That feels better.
32:55How is this bullshit?
32:55You got 10 seconds.
32:57That feels better.
32:58I don't like that answer.
32:59I want people who want to go get it.
33:01Five.
33:02We're working.
33:02Look.
33:02Four.
33:03We're working.
33:04Three.
33:05Two.
33:06One.
33:07Stop.
33:08I ain't like that answer.
33:10I need you to dig, baby.
33:11This is the mindset that we're teaching right now.
33:14This starts here.
33:16Your body's going to follow.
33:17But if you tell yourself this shit sucks, guess what's going to happen?
33:20You're not going to fucking want to do it.
33:22All right?
33:22Tell yourself you got it.
33:24Yo, we got a side shuffle.
33:26We got a side shuffle.
33:27Don't fucking quit on yourself.
33:29We're right here.
33:30Make sure you put that loop over your thigh the entire time, okay?
33:34We're going to get started in five, four, three, two, one.
33:40We don't quit.
33:42What the fuck is quit?
33:43Not us.
33:44I don't know what that is.
33:45That's some shit I don't like.
33:46Right.
33:47Ask yourself right now how many times you fucking quit on yourself.
33:50Be somebody right now.
33:53That shit, we ain't teach our kids that.
33:55We ain't going to teach our kids to quit.
33:56So you don't come in here with that shit.
33:58Hell no.
33:59Let's go.
34:00Keep staying low.
34:02All right.
34:03Side shuffle.
34:05Good.
34:06Stay low.
34:07Oh, that don't hit a nerve.
34:09Because right now you ain't quit.
34:11Yeah, that hit a nerve.
34:13Oh, my man slapping the ground.
34:14Because he wants this more than anything right now.
34:18You don't fucking quit on yourself.
34:20You ain't going to raise your kids to be a quitter.
34:22You're not going to quit.
34:23Keep going.
34:24You're almost there.
34:25Guys, 15 seconds.
34:27Keep going, Mama Bear.
34:28Yes, Mama Bear.
34:29Keep those loops over your thigh.
34:31Re-adjust it, Tyree.
34:32That's okay.
34:33In five, four, three, two, one.
34:39Yeah.
34:39Ain't that right?
34:43That feel good.
34:44Take that break.
34:45Grab water.
34:45We got 60 seconds.
34:46Now we're going to our core.
34:48Guys, it got a little explicit.
34:50We don't accept weakness.
34:52We can't accept that.
34:54All right?
34:54Yeah.
34:54We're not going to accept it at work.
34:56We're not going to accept it at our house.
34:57We're going to be great every damn day, all right?
35:00Ain't that right?
35:01Thanks, Ma.
35:02Yeah.
35:03Daddy's hurting back here, man.
35:04He's hurting.
35:05Daddy's hurting.
35:06Grab a mat.
35:07Grab water.
35:08Yeah, I said daddy.
35:08For the next series, what we're going to do, we're going to be all on our back, okay?
35:11What, Mama Bear?
35:13You're welcome.
35:14You can tell she's a mother.
35:15I love that quality.
35:18All right.
35:19First exercise that we're going to start off with is leg raises, okay?
35:23You got time to catch your breath, but I want to demonstrate it.
35:26You can have your hands in two different placements.
35:28You can have it out here in the tee, or you can bring it under your butt.
35:31I'm going to bring it under my butt for a little more cushion.
35:34I want you to bring your legs about an inch from the ground.
35:36Relax your head.
35:37Then bring it right back up.
35:39An inch from the ground, then right back up, okay?
35:42We're going to do that for 60 seconds.
35:44We're going to get started in three, two, one.
35:49One, and right here, bring your legs an inch from the ground.
35:52Make sure your foot is flexed.
35:54Make sure that you're not touching the ground.
35:57Also, keep your legs straight the entire time, okay?
36:02Lower your legs slow.
36:03I want you to engage your core a lot more.
36:08Yes.
36:09To the man who is still here grinding right now, he ain't quit once, okay?
36:13He might have took a break, but he could have left.
36:16We're shooting this shit live.
36:17If he would have stopped, I would have made sure he left.
36:21He ain't going to do this program if he's talking about quitting.
36:24You're more than halfway done.
36:26Keep going, my brother.
36:27Beach body abs.
36:28Beach body abs, brother.
36:29Beach body abs.
36:30You are almost there.
36:31Great job.
36:33Keep your legs slowly descend.
36:35Engage that core.
36:37You've got 13 seconds to be great.
36:40Now you have 10 seconds to continue to be great, okay?
36:43Keep going.
36:44I'm going to thank you for the mat, Mama Bear.
36:46I'm going to move this though.
36:47You're welcome, Coach.
36:47Keep going.
36:48And three, two, and stop.
36:52Now you're going to have your feet flexed.
36:54Come up.
36:55Touch your toe.
36:56Relax your head.
36:57Come right back up.
36:58Touch your toes.
36:5960 seconds.
37:00All right?
37:01Ab burners not playing around.
37:02And three, two, one.
37:05Touch your toes.
37:06Relax your head back to the ground and touch your toes.
37:08Good.
37:09I want you to relax because we sometimes had a tendency to flex our neck and strain that
37:14cervical on our neck.
37:16I don't want you to do that.
37:16I want you to touch your neck.
37:18Touch your toe.
37:19Relax your head.
37:20Reset in between each one, okay?
37:25Way to work today.
37:26A million dollar abs.
37:27Oh, shit.
37:28A million dollar abs.
37:29Way to set the example today.
37:31Way to keep going.
37:32Way to be inspiring to not only just yourself, but to me and everyone that's going right
37:37now.
37:38Keep going.
37:38Stay engaged.
37:39Keep that.
37:40Keep it tight.
37:41Now, if you have a hard time touching your toes, that's probably due to tight hip flexors,
37:46okay?
37:47So, what I want you to do is to slightly, I want you to bend your knee and just come
37:53straight up right here.
37:54Touch your shin, okay?
37:55Good.
37:55You got 10 seconds to keep going, okay?
37:57Touch that shin.
37:59See how I slightly bent his knee?
38:01That is A-okay.
38:02You got five seconds.
38:03Four, three, two, and stop.
38:07We have a corkscrew.
38:08Okay?
38:09So, you're going to stay on your back.
38:10We got one minute of this.
38:12Same thing.
38:13You can keep your hands out in a tee.
38:14You can keep it under your butt.
38:16So, we're here.
38:17We're turning up like a corkscrew.
38:19Push that hip up the entire time.
38:22Key.
38:22Relax that head.
38:24Turn.
38:24Raise up.
38:26All core.
38:27Do not swing up.
38:28And three, two, one, and go.
38:33Now, I want to remind you that this means nothing if your nutrition is not on point, okay?
38:39So, I don't care how many sit-ups you do, okay?
38:43You're not going to see your abs unless you have your diet right.
38:46So, make sure you're eating a balanced meal throughout the day or talk to a Team Beachbody coach.
38:52Talk to somebody that is affiliated with our Team Beachbody, okay?
38:57So, put your hand under your butt.
39:00Yep.
39:01Stay up.
39:02And turn and screw.
39:04Like that.
39:05Turn and screw.
39:06Screw it.
39:06Chop and screw.
39:07We screwed.
39:08Chop and screw.
39:09Straight.
39:10Keep those legs straight, brother.
39:12There it is.
39:13It's okay.
39:13He's having a hard time.
39:14He can't all the way straighten his legs due to the fact he might have tight hamstrings.
39:19You can loosen up those hamstrings, okay?
39:21Come on.
39:21Loosen them up and you're going to be able to do it.
39:23Guys, you got five seconds.
39:25And five, four.
39:26Please do not kick me.
39:28Three, two, and stop.
39:30Good job.
39:31My fault.
39:31Good job.
39:32You were nowhere near me.
39:33We have a dead bug, okay?
39:35This is less emphasis on your hip and more on your core.
39:39So, what I want you to do, you're going to go into a reverse tabletop position.
39:43Bring your head all the way down.
39:45As I descend one leg, the opposite arm is going to descend just like this.
39:51As I descend the opposite leg, the same thing is going to happen, okay?
39:56We're going to get started in three, two, real slow, and go.
40:03Right there.
40:05Reset.
40:06I want to see both shins are parallel to the sky.
40:09Your heel is not near your butt.
40:11Your heel is here.
40:13You're laying down the entire time and you're bringing one leg.
40:18You're descending one down, bringing the opposite leg down at the same time.
40:22Good.
40:23Parallel.
40:24Her core is being engaged.
40:26This is a great corrective exercise in case you have any imbalances in the core, back, and also with balance as well.
40:35Good.
40:35Put me in, coach.
40:37Ah, girl.
40:38You are just locked and loaded.
40:40You're doing amazing.
40:41Guys, you got 20 seconds.
40:43This one is a great exercise.
40:45This one takes less pressure on your hips.
40:49And if you're not capable of doing crunches, I prefer you to do this.
40:52You're going to stop in less than 10 seconds.
40:54Did that hurt your hands when you pushed like that?
40:55It did, actually.
40:56And five, four, three, two, and stop.
41:01Good job.
41:02Appreciate it.
41:02Good job.
41:03That's the next thing.
41:04We got a side V crunch, all right?
41:07I see why it's called dead bug.
41:08Dead bug.
41:09He sees it.
41:10I feel like a dead bug.
41:11All right, we got a V crunch.
41:12We're going to work those obliques.
41:13Keep one arm all the way out.
41:15As you come up, you're going to touch your toe.
41:18Lay down.
41:19Touch your toe.
41:20Your head is obviously going to float.
41:21Do not lay your head down, okay?
41:23So as you come up, make sure you're at a diagonal position, in a V position.
41:27And five, four, three, two, and come up.
41:32Touch.
41:33Release.
41:34Touch.
41:35My feet are never touching the ground.
41:37Never let your foot touch the ground, okay?
41:39Bring that arm out.
41:41Stretch it through.
41:42Make sure your foot never touches the ground.
41:44Keep engaged.
41:45The more your feet stays up, the more your core is going to engage.
41:50We're going to switch positions in eight seconds.
41:54And five, four, three, two, switch.
42:00Quick switch.
42:01We got 30 seconds one side, 30 seconds the other side.
42:03One, and three, two, go.
42:06Now you speed the count up.
42:08Well, you want to know why I switched the count up?
42:11Yeah, tell me why.
42:11Because we got 60 seconds.
42:13So if I gave you a five count that was too slow, I'm only cheating you from your goals.
42:19I don't want to do that, all right?
42:20Now bring that arm straight.
42:22Good.
42:23Make those legs straight.
42:25Good.
42:25You got 10 seconds left.
42:27Uh-huh.
42:27You like that little coach?
42:28Hell no.
42:29Keep going.
42:29You guys got five seconds, and we got a sprinter crunch, okay?
42:32And three, two, one.
42:36Okay.
42:36So we're starting here.
42:38What I want to see is you just bring your elbow to your opposite knee the entire time.
42:43And we're just here.
42:45We're striking, and we're running this entire time.
42:48Get it?
42:49Sprinter crunch.
42:50Stay on your back.
42:51Raise up the mid part of your back, and let's start sprinting.
42:55And five, four, three, two, go.
43:01See?
43:02She brought up her mid traps are not on the ground.
43:05She's staying engaged.
43:07The more she stays up, the more she's going to engage that core.
43:11We got 60 seconds of good old work, guys.
43:15Come on.
43:15Uh-huh.
43:16What?
43:16There's no quit.
43:17No, no.
43:18There's no quit.
43:19I'm not today.
43:20You showed the boys up today.
43:21When are the boys ever going to keep up with you?
43:24Huh?
43:25They're coming.
43:25I'm right here.
43:26I'm right here.
43:27Keep going.
43:28Keep going.
43:28You're right here.
43:29Keep moving.
43:29I'm going faster than I can come.
43:30Keep moving.
43:31Stretch those legs out.
43:32Stretch those legs out.
43:34You are halfway there, baby.
43:35Halfway.
43:35You're halfway there.
43:36Halfway.
43:37You made it towards this core part.
43:39Come on.
43:39Let's finish strong.
43:40Come on.
43:42Keep fighting.
43:43And if you have here, you made it here, you went through the hardest part, and now we're
43:47cooling it off with that core.
43:48Man, you've got 10 seconds to keep being great right now.
43:52Please don't quit on yourself.
43:54If you need to take a break, I have preached it over and over.
43:57That is okay.
43:57But do not stop.
43:58And three, two.
44:00Now stop.
44:01Good job.
44:03I need you in the T.
44:05Okay?
44:06Your hands can't be under your butt this time.
44:08They have to be out the entire time.
44:09So we're going for a windshield wiper.
44:12All right?
44:12Now you see, keep your feet stacked together.
44:16Bring it side to side, diagonal.
44:18All right?
44:19Try to keep your shoulder on the ground the entire time.
44:22Do not let it lift.
44:24All right?
44:25Do not let it lift, Manny.
44:27What you want me to do?
44:28Go to her?
44:28I need you, yes.
44:29She's already ready.
44:30Man, I'm coming back to you.
44:31And three, two.
44:33Bring your legs up.
44:34Go.
44:35Keep those shoulders on the ground right there.
44:37If that's a healthy point for you, find your point right there.
44:41Find it.
44:42That's his sweet spot.
44:44He can't go any lower.
44:45He doesn't have the mobility to go lower.
44:47That's okay.
44:48Key to this is keeping that shoulder down.
44:50Now, if you can't keep that shoulder down, you are super tight.
44:54You're tight in the hips.
44:55You're also tight in the core.
44:57And I'm going to show you a stretch of the core.
44:59And you're also tight in your hamstring.
45:02Keep it there.
45:02Keep that leg straight.
45:05Keep it straight.
45:07Coach, we don't know how they do windshields.
45:08It doesn't rain in California.
45:10It doesn't rain in California.
45:11Yeah, it's not raining, so we should stop.
45:13We should stop.
45:14Fuck.
45:15Why do you want to stop on being great?
45:17You guys keep talking about stopping.
45:20No, I ain't stopping.
45:21Ten seconds left.
45:22You said take that break if you need it.
45:24Keep going.
45:24Take the break, but we don't stop.
45:26Keep going.
45:27And five, four, three, two, stop.
45:33We have a commando.
45:34Use a mat.
45:35Use a towel.
45:36Use your kids.
45:37Whatever you need to do to cushion your elbows.
45:39All right?
45:40We're going to start off low.
45:41Walk up high.
45:43All control.
45:44We're not doing this.
45:46I don't want you to sway your hips.
45:47I want you to keep your feet wider if you need more balance and engage your core.
45:51When I say engage your core, tighten that core up, and do not sway your hips.
45:54We're going in three, two, one.
45:58Right here.
45:59Now, this is something you can go at your own pace.
46:03You don't have to go fast.
46:05Okay?
46:06That's not what I'm looking for.
46:07I'm looking for you to control your hips.
46:09By controlling your hips, it's going to make sure that you engage your core, which a lot
46:16of people do not know how to engage their core.
46:18They do not know how to flex their core.
46:19They do not know how to fire their core.
46:21Same thing with glutes.
46:23A lot of people do not know how to fire their glutes.
46:26So, go at your pace.
46:28Find your sweet spot.
46:29Do not turn your hips.
46:31Come up high.
46:32Good.
46:33Good job.
46:34If you need a break, take the break.
46:36Manny, take the break.
46:37My brother, I love it.
46:40You guys got 15 seconds remaining.
46:44Mama Bear ain't took a break yet, and I love it.
46:46Work at your own pace.
46:48She is staying engaged.
46:50She got her core engaged.
46:51She's not dipping.
46:53She's not swaying her hips.
46:54You got five seconds, team.
46:55Keep going.
46:56And three, two, great job.
47:00Great job.
47:02Now, hey.
47:04I love that.
47:05I need a depth.
47:05I need a depth.
47:06That's a real killer.
47:07All right.
47:07So, now, we're right here.
47:09What I want you to do, we're going to do a climber complex.
47:14So, drive that knee across the body.
47:16Drive it to your chest.
47:17Bring it to the outside of your thigh.
47:19Cross the body, chest, outside the thigh.
47:2130 seconds.
47:22Show me one more time.
47:23Each side.
47:25This man here.
47:27And three, two, go.
47:30Right here.
47:30Cross the body to your chest, outside your thigh.
47:33Cross the body to your chest, outside of your thigh.
47:36You're going to do 30 seconds one side.
47:3830 seconds the other side.
47:39All right.
47:39But that back foot never touches the ground.
47:42Never touch.
47:44It's floating the entire time.
47:47Stay engaged.
47:48Stay floating up.
47:50You guys got 10 seconds left.
47:52Keep going.
47:54Drive that up.
47:55And five, four, three, two.
47:59And switch right now.
48:00Switch.
48:00Switch, switch, switch.
48:02Let's go.
48:03Drive that knee.
48:04Drive it up.
48:05Drive that knee as high as you can.
48:07All the way up.
48:08Drive it all the way up.
48:09Manny, take the break.
48:11Good.
48:11Tyree.
48:12Five.
48:12It's okay.
48:14This shit ain't easy.
48:15Hell no.
48:15Drive it.
48:16Drive it.
48:17You're going to get through this feeling amazing.
48:19You got less than 10 seconds left to keep being great.
48:23I want you to finish strong because this is the last fucking thing you're going to do.
48:27In five, four, three, two, stop.
48:32Great job.
48:35It's quiet in here.
48:37Way not to give up on yourself.
48:38Way not to quit on yourself.
48:40He didn't quit on himself.
48:41This shit fucking sucked, but he finished it.
48:43Hell yes.
48:43Let's cool off, okay?
48:44Stay on your butt.
48:45My elbows are sweaty.
48:46Stay on your butt.
48:48Tyree, we're going to do our little figure four.
48:52We're going to stretch out our hips, okay?
48:54Man, amazing workout today.
48:56You guys really gave it.
48:58Hey, man, man, you living up to that name, Swiss size.
49:03I'm barely alive.
49:04Man, man, he had the man, man up today to get this workout in Swiss size.
49:09I like that one.
49:11I'm sorry that I got a little aggressive today.
49:14I'm just passionate, okay?
49:15Yeah, you was on it.
49:16I don't want no one to quit on themselves.
49:18I've seen so many people quit on themselves, and I don't want that to be you, okay?
49:22You deserve more, and you're going to go for it.
49:25Now, we've got a figure four hamstring stretch.
49:27I want you to come down here, tuck it in, a couple seconds, then switch.
49:32A couple seconds, then switch.
49:35Just hold it, two, three, and switch.
49:39We're going to do it one more time.
49:41Daddy likes this one.
49:42Two, three, switch, and stop.
49:46All right.
49:46I could never take anyone seriously and call themselves daddy.
49:49I'm joking.
49:50I call myself daddy all the time.
49:51And we're in an L stretch.
49:53We're going to stretch out that quad.
49:54I want you to create an L, bring both hands back, and just lean back, stretching that quad
50:01and that thigh.
50:03We're going to hold this for three seconds.
50:05Three.
50:05Caesar had his Wheaties today.
50:06Two.
50:07One.
50:08Good.
50:08And switch.
50:09We're going to do the same thing.
50:10We're going to hold it for about 10 seconds, okay?
50:12Make sure you hold this for 10 seconds.
50:14Create that L the entire time.
50:17Hold it just like this.
50:19Sit in that position and hold this for another three seconds.
50:23Three, two, one.
50:25Now, child pose.
50:28Why child pose, okay?
50:29Spread your feet out.
50:30Why?
50:31Keep your heels close.
50:33Sit that butt down.
50:34Push your chest down to the ground the entire time, okay?
50:38Yes.
50:38Hold it down.
50:39I want you to flex it.
50:41Feel that kind of sexual.
50:42All right.
50:43We're going to hold this for five, four, three, two, and stop.
50:50My favorite position right there.
50:53Today was tough.
50:54Yeah.
50:54Hell yeah, it was tough.
50:55But you finished it.
50:56That's an understatement.
50:57All right?
50:57I want you to bring your ass back tomorrow because we got isometrics.
51:01This is what we're going to do every time we come in here, okay?
51:04This shit was tough.
51:06But you fucking finished it.
51:07If you're standing here right now looking me in my face, that means you went through this
51:11cardio core and you got the grit to continue to do this program.
51:15See you next time.
51:16See you next time.
51:16See you next time.
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